Techniques to reduce stress and anxiety

What is stress?

Always tired or snapping at small things? 😩 That’s stress—your body’s response to pressure.

From deadlines and exams to family drama and traffic, stress is everywhere in Indian life. A little is normal, but too much affects sleep, mood, and even immunity. Let’s decode stress and learn to manage it 💆‍♂️🌿

Breathing exercises

When stress hits, your breath becomes shallow without you even realizing it. Deep breathing flips the switch—calming your mind and body within minutes. Try the 4-7-8 method: inhale for 4 seconds, hold for 7, and exhale slowly for 8. This activates your body’s relaxation response, reducing anxiety, lowering your heart rate, and helping you feel grounded. Just 5 minutes a day can make a big difference—no equipment, no cost, just your breath. Inhale peace, exhale stress 🌬️✨

Visualisation

Ever imagine yourself in a peaceful place to escape stress? That’s visualization—a technique where you mentally picture a relaxing scenario, like a beach or a calm garden. This helps reduce anxiety, lower blood pressure, and promote a positive mindset. Just close your eyes for a few minutes, breathe deeply, and picture yourself in a serene environment. For Indians constantly juggling responsibilities, this is a quick, effective way to reset and recharge mentally. Try it today, and feel the difference! 🌊🧘‍♂️

Daily moderate exercises

A 30-minute walk, cycling, yoga, or even dancing to your favourite Bollywood songs can work wonders for stress! Exercise releases endorphins—your body’s natural mood-lifters—which help reduce anxiety and boost energy. You don’t need a gym; just get moving daily. Regular moderate activity improves sleep, clears your mind, and builds emotional resilience. For busy Indians, it's a powerful way to unwind and recharge without needing hours—just consistency is key! 🧠💪

Mindfulness and meditation

Mindfulness means being fully present—not stuck in the past or anxious about the future. Meditation helps train your mind to slow down, breathe, and just be. Even 10 minutes a day can reduce stress, improve focus, and bring emotional balance. Apps like Headspace or simple guided videos on YouTube can get you started. For Indians juggling work, family, and social pressures, mindfulness is like mental detox. Give your mind the break it truly deserves 🌿🕯️

Slow, deep breaths

When stress hits, your breath gets shallow. Slow, deep breaths can instantly calm you down. Inhale deeply for 4 seconds, hold for 4, and exhale slowly for 4. This simple technique activates your body’s relaxation response, helping to reduce anxiety, lower heart rate, and improve focus. Perfect for moments of stress, whether it’s during work or family time. In just a few minutes, you can feel grounded and refreshed. Try it and let your breath guide you to peace! 🧘‍♂️✨

By- Dr. Jayant Gupta, homeopath specialising in mental health